Golden Empire Training

Warm-Up:

3 Rounds Not Timed:
5 Over Head Squat 45#
5 Narrow Clapping Push-ups

Dynamic Warm-up

WODs:

Strength:

Press or Close Grip Bench 3x3 or 3x5

MetCon:

For Time:

12 Ring Dips 40#
6 Burpees
9 Ring Dips 40#
12 Burpees
6 Ring Dips 40#
18 Burpees
3 Ring Dips 40#
24 Burpees

*If you have a 20 or 40# vest, and you can handle it, wear it the entire workout instead of doing weighted ring dips. Failure to complete WOD in under 10 minutes is a 50 Burpee penalty.

Endurance:
Rest

Pics: Crucified by lunges...